Rantetoding 1

Samuel Palungan Rantetoding

Joshua Blackburn
PHE
5 October 2015

Diet Plan

According to Calorie Calculator in freedieting.com, my body needs 2382 calories

per day to maintain my body weight, but I think its pretty accurate because I can put my
exact age. Age can be the center point to calculate your calories because every age has
different needs. For my age, my weight isnt in normal weight with others with the same
ages. From the BMI calculator, my BMI is 36.8.
I realized that I was eating too much junk food in my life. My body is lack of
fibers and vitamins. I should maintain my calorie intake at 2200 or below to lose some
weight. I also need to put more exercises maybe 30 minutes a day. I also want to put more
protein and less carbohydrates and fats every time I eat. I also need to eat more fruits and
vegetables and try to not eating junk food.
I will make a new diet plan consists of many nutrients in my daily food. I always
eat 2 meals a day maybe 1 meal a day. Maybe thats the main problem because I always
skip breakfast that make me always hungry when eating my lunch and take big portion. I
also want to maintain my calorie intake 2200 or below to lose weight. If Im hungry, I
will eat healthy snacks, like fruits not potato chips. I want to lose weight in a slow pace
because if I lose the weight so fast, it will come again. It may happen because Im not use

Rantetoding 2
to eat low calorie meals. I also lack of drinking healthy beverages, like water. In a week,
maybe I drink 2-3 large cups of Starbuck Frappuccino. My target is to drink minimum 2.5
liters of water a day. From this 3 days, Im not that consistently achieve my goal. I
achieve my maximum calorie intake, but Im lack of eating fruits. I just eat 2 servings of
fruit a day. I also was eating junk food in day 2. I need to organize my daily food again. I
need to limit my appetite to eat junk food. I need to decrease my BMI to maximum 24.9
to make my body in normal range.
From my new diet plan, I can get more nutrients in healthy food, not food that can
bring diseases to my body. This will also make me to do more exercises and try to lose
some weight for my own benefits. With eating more fruits and vegetables than junk food,
it will make me get a lot of nutrients and full faster than eating junk food. Because fruits
can make you full faster than junk food and provide less calories.
From this assignment, I regret that I eat too many fats and consume too much
calories for my body. Because of that, my weight is not in the normal range. From now
on, I can maintain my calorie intake to lose some weight. I need to stay away from junk
food to get more nutrients for my body. I also need to drinks more water and stop
drinking Frappuccino. Maybe I can drink Frappuccino 1 time a week or 2 weeks. I
believe if I can control my food intake, I will reach my goal for losing weight and eating
healthier food and be a healthier man in the future.

Food Item/ Calori

Carbohydra

Dietary Plan Day One

Tota Saturat Mono

Serving

tes

size

es

Fat

ed Fat

Polyu

unsatu nsatur
rated

ated

Trans
Fat

Protein

Fiber

Rantetoding 3
Fat

Fat

Breakfast
2 slice of 150

26.8

0.5

6.2

bread toast
Egg
Mayonnais

78
45

0.6
4.7

5.3
1.6

1.6
0.4

0
0

0
0

0
0

6.3
2

0
0

660

32

34

12

10

56

380

48

19

2.5

0.1

60

21

3.3

0.4

<0.1

2.6

spinach
2 serving 162

43.3

0.3

<0.1

0.2

0.4

1.1

8.7

of pear
1 serving 53

14

0.1

<0.1

0.1

0.3

2.6

e (2
Tablespoon
)
Lunch
Fried
Chicken
(Thigh) (2
Piece)
French
Fries
(Medium)
Tomato
Ketchup (3
Tbsp.)
Dinner
3 cup
serving of

of

Apple

without

Rantetoding 4
skin
Snacks
Pringles

304

30.4

18.2 5.1

1913

203.1

80.9 22

7.2

6.5

0.1

80.5

38.3

Totals
Goals For 2200

225 g

79 g 24

18

18

19

80.4 g

35 g

calories
Percentages 87%

90%

102

40%

36%

1%

100%

109%

Fruits

%
3

(1/3
serving)
Daily

for Goals
Vegetable

Servings

91%

Serving

Food Item/ Calori

Carbohydra

Dietary Plan Day Two

Total Saturat Mono

Serving

tes

Fat

es

ed Fat

size

Polyu

Trans

unsatu

nsatur

Fat

rated

ated

Fat

Fat

Protein

Fiber

Breakfast
1 Banana 105

27

0.4

0.1

0.1

1.3

3.1

(medium)
Mark and 471

62

20

Spencer
Triple
Chocolate
Crunch
Cereal (100

Rantetoding 5
g)
Greenfields

87

12

268.4

22.3

4.1

32.8

Breast)
Steam Rice 199

45

0.4

0.1

4.2

1.2

(1 Cup)
2

390

60

10

16

e (100 g)
Dinner
2 Oranges
124
1 cup of 98

15
25

0.4
0.6

0
0.2

0
0.2

0
0.1

0
0

2.4
1.1

6.2
3.9

Papaya
Snacks
Delfi Chic 170

33

301.3

42.9

17.4

1.2

0.2

72.7

30.4

Totals
Goals For 2200

225 g

79 g

24

18

18

19

80.4 g

35 g

calories
Percentages 86%

134%

54%

73%

7%

1%

0%

90%

87%

Choco Malt
Milk
(100ml)
Lunch
Chicken
Katsu

(1

Homemade
Salad with
Mayonnais

Choc
biscuit
pack)
Daily

(1
1882.4

Rantetoding 6
for Goals
Vegetable

Servings

Fruits

Serving

Food Item/ Calori

Carbohydra

Dietary Plan Day Three

Total Saturate Mono

Serving

tes

Fat

es

d Fat

size
Breakfast
Milo

Polyu

Trans

unsatu

nsatur

Fat

rated

ated

Fat

Fat

Protein

Fiber

248

22

29

87

12

199
231

45
0

0.4
14

0.1
4.3

0
4.9

0
1.9

0
0.1

4.2
24

1.2
0

480
110

64
4.3

23
8.4

3.6
3.8

9
2.4

8
1.6

0.1
0

5
4.2

6
0.3

cup)
Cap cay (2 282

8.6

20.6

17.6

2.2

16

0.3

0.1

0.1

0.6

0.8

Choco Ball
Cereal
Greenfields
Choco Malt
(100ml)
Lunch
Steam Rice
Pork Chop
Dinner
Large Fries
Cheese Dip
Sauce (1/4

Serving of
110 g)
Snacks
1 cup
grape

of 62

Rantetoding 7
1 Orange
Daily

62
1761

15
186.9

0.2
73.9

0
20.9

0
16.3

0
11.6

0
0.2

1.2
89.8

3.1
19.6

Totals
Goals For 2200

225 g

79 g

24

18

18

19

80.4 g

35 g

calories
Percentages 80%

83%

94%

110%

91%

64%

1%

112%

56%

for Goals
Vegetable

Fruits

Servings

Serving